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Posts Tagged ‘nutrition’

See the original post at A Life Enchanted

Breakfast truly can be considered the most important meal of the day. It sets the tone. It helps stabilize blood sugar, provides fuel to function properly and helps prevent cravings and over eating later in the day. When our bodies begin to use up it’s energy supplies cravings are triggered. This leads to over eating and poor food choices. Having  a healthy breakfast within 2 hours of waking is essential for proper body function.

We all know my love of quinoa. It’s a complete protein. It offers a multitude of nutrients. It’s holds up and it’s diverse. You can mix in any combination of vegetables, herbs and spices and have something delicious that will stay in the fridge for days and still be enjoyable.

But get this…. you can even mix in fruit and enjoy it for breakfast!
Check it out.

I had pear and walnuts with extra honey

Quinoa Breakfast

2c water
1c quinoa
1/2 rice, soy or almond milk
1/4 – 1/2c fresh fruit
1/8 – 1/4c nuts or seeds
cinnamon, cardamom, nutmeg, vanilla beans for seasoning – 1 or a combination of your favorites
honey, agave or maple syrup for sweetening

Bring the water to a boil. Add quinoa, reduce to low and simmer for 10-12 minutes until cooked through. Top each serving with fruit, seeds and nuts, sweeten and add milk.

Simple.

This makes a batch large enough to last for days in the fridge. Keep the cooked quinoa separate and add fruit, nuts and milk to each serving.

Eat your breakfast!

Live Well!
~S

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I am fairly well versed in wild New England Edibles. I love to spend time, basket slung over my arm wandering the woods, fields and riverbanks of New Hampshire foraging for greens and berries and the like.

There is something inspiring, comforting and even exciting about making a meal from things found. Last year, while the Mister and Macala were fishing, I gathered berries. I made a lovely black raspberry crostada. Many Summer nights we enjoyed salads of wild greens found in my travels.

My thirty six years, though, have not been sufficient to leave me anywhere near an expert in such things.  Perhaps under other circumstances. Perhaps were we in a time when survival meant being so. Perhaps, no, certainly, then I would be schooled by a ten year old in the matter of wild edibles.

But I press on! I am determined to learn more.

So what will be next? 

I’m spending some time with my favorite guide this lovely, warm Spring afternoon in the Shire to pick.

My feeling, pick something and learn as much as you can about it before moving on to anything else.

I wonder what it will be this Spring? 

I’ll let you know as soon as I choose.

Live Well!
~S

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Weight loss is on many minds most of the time, but with beach season.. and bathing suit season…. just around the corner it’s everywhere.

Here are my 3 favorite tips to remember when starting your weight loss adventure.

Eat Your Vegetables

So often I hear my clients say “I eat lots of vegetables. Tons.” Only to find their food journals show a very different situation. Often, vegetables are consumed at lunch and at dinner. And that’s it. But if you make sure you are eating at least one vegetable at each of your 5-6 meals, you can drastically change your health and your waistline. When building your meal or your snack start with vegetables. It should be the largest portion on your plate.

Bonus tip – Don’t forget the protein. Protein is essential for building muscle. And muscle burns fat! Be sure you are getting protein with each meal also.

Drink More Water

Again, people often think they are getting plenty of water, but the reality is that most people spend their lives dehydrated. Staying well hydrated is essential for proper body function. Keep water in your car, your bag, your desk, next to your bed and drink, drink, drink.

Bonus tip – Oolong tea has the ability to help boost metabolism and keep you well hydrated. It’s great warm or cold. Try adding a cup or so a day.

Sneak in Extra Exercise

You are going to the gym 4 – 5 days a week. You are eating healthy. You are drinking lots of water. You want to see bigger results. Perhaps you don’t have time to get to the gym as often as like. Try squeezing in bits of exercise through out your day. Do some squats while brushing your teeth. Take 3 minutes to do a few Burpee’s. Do some static lunges in the kitchen while cooking dinner. Find ways to work in some extra exercise and you will start seeing bigger results.

Bonus tip – I keep free weights under my coffee table. During those rare occasions I’m watching tv I can pull them out and do bicep curls, overhead extensions, shoulder presses… all from my couch.

A healthy body isn’t all about vanity. To live well, we must be well. 

Live Well!
~S 

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Did you know that eating fat doesn’t make you fat? It’s true!

That stuff they call margarine isn’t real food either. It’s gross, it’s harmful and you should stop using it! But you don’t really use that junk, right?

Real food is always better. Always. But even the ones you think are real and wholesome aren’t always as they seem. Take butter for instance. Did you know that butter, yes, the real kind, usually has added preservatives? It’s sad but true. But there’s hope.

Making butter is ridiculously easy! 

Cream, a mason jar and twenty minutes easy.

Fill a mason jar half way with heavy cream.

Put the cover on.

Now shake the day lights out of it!

Shake, shake, shake…

Shake, shake, shake….

The cream will get thick. Keep shaking.

When you think something MUST have gone wrong, keep shaking.

You are almost there….

And then all of sudden, it will happen! The thick cream will separate – buttermilk and butter.

Strain the buttermilk….

But save it for something else like soaking chicken or making biscuits.

Now you have to rinse the rest of the buttermilk out of the butter.

Add some salt if you like and roll into a log and refrigerate.

You have butter!

AND buttermilk!

This butter doesn’t have preservative like that other stuff, as I mentioned, so you want to use this within two weeks.

It isn’t always cheaper to make your own butter but it can be. It depends on the cost of cream and the amount of fat. Some cows produce a fattier milk. If you are lucky enough to know someone with goats (or even better, have your own!) butter can be made with goats cream too. It will be a bit different, but just as good.

I got about 3/4 of a  pound of butter from one quart of milk. Plus about 2 cups of buttermilk. That is a savings over purchasing butter and buttermilk separately. And I don’t get the preservatives.

There is an easier way….

You can use a blender, mixer, hand mixer or food processor and cut the time in half.

There can be mistakes…

The second time I made butter, or attempted to make butter, it was a disaster. We took turns shaking the jar, the mister, babes and I. How fun! We sat and watched TV, chatted and made butter together. But in our fun we somehow missed the separation phase and just kept shaking. We ended up with what looked like chunky whipped cream. Which is just what I turned it into, with a bit of honey (or sweetener of choice) and a bit more whipping.

What happened? We shook the buttermilk back into the butter. Yes, it can happen. I had no idea. I also don’t know if the process can be altered again. I had had enough shaking for the night and never cared for the experiment to be finished.

Now let’s get a wee bit technical…

I’m not saying go ahead and smother everything you eat in butter. I’m not Paula Dean. Although I do love her to pieces. I’m just saying butter isn’t as scary and horrible as we tend to think. And it’s way better for you than something bugs won’t even touch! (Some still claim this isn’t true,but I tried it once and found the margarine free of ants and butter loaded with them. I did not, however, leave it long enough to find out if they moved over once the butter was gone.)

  • A 1994 Harvard Medical Study showed that eating margarine can increase heart disease in women by 53%
  • More recent studies have shown a strong link between consuming trans fat and earlier death
  • Butter does not contain trans fat – margarine does (minus a few newer varieties)
  • Both butter and margarine have the same amount of calories
  • Eating butter increases the absorption of many other nutrients in other foods
  • Butter has many nutritional benefits – margarine does not, unless they are added
  • Butter tastes better!
That old urban legend about margarine being one molecule away from plastic is truly false, however, real food is always best. Something made with “ingredients” like margaric acid, used in making margarine, is not.
If you aren’t into making your own butter at least opt for the real thing. Ditch that tub of tasteless, dyed stuff.

Tomorrow we will talk about flavoring your butter!

Live Well!
~S 

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Making your own yogurt is super easy!

I mean – boil milk, whisk in cultures, cover and wait – easy.

Yes, even you can do it.

Here’s what you need –

1 quart whole milk
1 Tablespoon plain yogurt (yes, just your favorite store bought yogurt)

In a pan heat the milk slowly to just before a boil. You can get technical with this and use a thermometer, but  it really isn’t necessary. You just have to heat it until the top is shiny and tiny bubbles just start to form around the outside. But if you are worried you won’t do it right, or just like to use your fancy little thermometer than heat it to 180-185 degrees. You shouldn’t get a skin, but if you do just take it off.

Now for the hard part. Take it off the heat and wait for it to cool. You have to wait until the milk is warm enough to activate the cultures but not kill them. About 140 degrees. You can put it in another bowl to help the process along. Or even put it in a water bath.

When the milk is cool whisk in the yogurt. Now, don’t get all over zealous with the yogurt. Adding extra will not make it more yogurty (there I go again) or speed the process any. It will have adverse effects. Trust me. One tablespoon per quart of milk. But you don’t have to be super precise either. I told you, this is easy.

Next, spoon it into jars. I like to use a mixture of mason jars in various sizes. Leaving a space at the top to add fruit and such. We’ll talk more about that in a bit.

Now, place the jars in a pan and wrap with a towel.

Put this pan in a warm safe place like the oven. I’m not showing you this part. It’s scary and embarrassing in there. Must. Clean. Oven.

Be sure to NOT turn the oven on. NOT. 

Now you wait. Again. It takes about 12-15 hours for the process to complete. Give or take. Again, it isn’t precise. Just be sure to leave them alone. The more you disturb them the less likely they are to do as they are told.

Once they have set to a solid consistency they are finished. Ready to eat! Or flavor. Keep in mind, this is plain, unaltered yogurt. It will be tart. You can sweeten it with some honey or agave.

You can strain the yogurt in cheese cloth to make it thicker. Essentially, the difference between Greek yogurt and regular yogurt is the straining process. Greek yogurt is strained to make it creamier. Here in the U.S. you are buying “Greek Style” yogurt not actual Greek yogurt – meaning strained and thicker. True Greek yogurt uses sheep’s or goat’s milk. If you like yogurt thicker you can strain the end product through a piece of cheese cloth or even let the milk stay at that just before boiling point a little longer to evaporate the milk some.

You can make your next batch using some of this one and never have to buy yogurt again!

Now let’s talk about flavor!

You can add anything you like. Fruits, nuts and grains.

Here are some of my favorites – 

  • Pomegranate
  • Banana and walnut
  • Apple and cinnamon with honey and pecans
  • Frozen mixed berries
  • Orange
  • Cherries and macadamia nuts
  • Granola and dried cranberries
  • Chocolate chunk granola

Mmmm. I could keep going.

You can also use it for dips and marinades – 

  • Mixed with lots of fresh or dried herbs like chives, parsley, tarragon and garlic for veggie dip
  • Mixed with lime, ginger, cilantro and gram marsala for chicken
  • Mixed with coarse brown mustard, garlic, pepper and parsley for pork

The options are endless, as they usually are when in the kitchen. And yogurt is filled with healthy probiotics that are essential for healthy digestion and optimum immune response. They are killed off when heated, but used as a marinade yogurt helps keep meat moist and adds tremendous flavor.

Now let’s break it down….

I made 64 ounces of yogurt for $1.50

The cheapest I have found Chobani is $1.00 for 6 ounces. That equals $10.00 for 60 ounces!

4 ounces less – $8.50 more

Are you ready to try making your own yogurt?

Live Well!
~S 

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For those of you who remember The Migraine Chronicles – Take 1, I’d like to update you.

For those of you who don’t, go look. We’ll wait…

Back already?

Ok, here goes. I was super excited to share with you the fabulous news. Well, until last week that is. That’s right. I hadn’t had a single migraine since writing episode one! And since starting the supplements. I was taking magnesium and evening primrose daily. Every day. Or. Well. Almost every day.

Like with most things, I start out all gung-ho. Staying on tract. Doing everything right. Sticking to the plan. And then it starts to go south. But I had done quite well this time. I was determined to figure this thing out. And I guess by forgetting to take the magnesium and evening primrose I did just that.

All of sudden, there they were. I mean I literally blinked my eyes and they appeared. Vision spots. It was like a movie playing in slow motion. Nnnoooooo! And I was stumbling through the house, racing for the herb cabinet. Racing for the magnesium. And the ibuprofen.

It was terrible. Full bore sickness, pain, horror. Ok, ok, I’m feeling a bit dramatic today. But it was bad. Made worse by the realization that I did this to myself. I hadn’t taken either magnesium or evening primrose is two weeks. Sigh.

I really think it’s the magnesium doing the trick on the migraines, but the evening primrose has absolutely been helping with hormones and the other crazies I won’t go into detail over.

Did you know this was evening primrose?

Yup, you’ve probably seen it growing wild on the side of the road.

It works wonders for women’s health. It’s also great for inflammation. Especially for rheumatoid arthritis. Which is why it probably helps with the migraines. It also is used to treat eczema.

So, needless to say, I am back on track. Taking these supplements daily. Or, as often as I can remember.

Have you had any luck with either of these supplements?

Live Well!
~S 

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You find it decorating your plate at your favorite restaurant. It’s tossed into salads and sauces. But did you know that parsley is so good for you it could help you fight Cancer?

It’s true.

Parsley is more than a fresh, flavorful seasoning. It has been sought after for centuries for its medicinal qualities. Cherished by ancient Romans, mentioned by Pliny, in Greek Mythology and even by Hippocrates. Parsley has been an integral part of both culinary and medicinal culture and revered in both. And you thought it was just a decorative addition to your dinner plate.

Some Parsley Folklore –

  • It was believed in medieval times that it grew in the garden only if the man or woman of the house was honest.
  • When chewed, it would keep away the devil.
  • Worn to ward off intoxication.
  • At Roman weddings wreaths were given to protect against evil spirits.
  • Used as a protection against poisons.

Here are a number of health benefits of Parsley –

  • Cancer fighting properties – contains flavonoids that helps protect cells against harmful oxidation and phytochemicals affect cell division allowing for the correction of DNA mistakes. Considered most effective on treating and preventing Leukemia, Lung cancer, Colon cancer, Pancreas cancer, Ovarian cancer, Prostate cancer and Breast cancer
  • Reduces inflammation
  • Mercury Detox – mix with mint and help rid the body of Mercury
  • Good source of vitamin K for healthy bones, tissue and blood clotting
  • Vitamin A for healthy vision and immune response
  • Vitamin C for healing and healthy skin
  • Provides folic acid, vitamin b complex, for red blood cell production
  • Potassium for healthy blood pressure
  • Iron for preventing anemia
  • A natural diuretic that helps soothe the urinary tract and prevent kidney stones

Used to treat –

  • Kidney and urination problems
  • Water retention
  • Menstruation
  • Menopause
  • Clear toxins in liver and kidneys
  • Calm nervous system

Some interesting uses for Parsley –

  • Medieval revelers placed it on their tables and on themselves to absorb odors
  • Made into wreaths and hung on tombs and used for burial ceremonies
  • Used in protection amulets and placed around the home for protection

Parley is quite easy to grow in both your Kitchen Garden and on a sunny window sill. I have had great success with my parsley seeding itself in my herb garden. You can start yours from seed, inside 6-8 weeks before last frost or directly sown after the danger of the last frost, or purchase fully grown plants. Place them in a sunny location. Water deeply at least once a week and do not allow to dry out completely. Cutting herbs encourages fuller growth so be sure to use your parsley often. Snip the stalks close to the ground, starting with the outside. Parsley grows from the center. In the Fall, allow the plants to go to seed and harvest for next years crop.

What is your favorite recipe including parsley?

Live Well!
~S

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